CrossFitAllen – CrossFit
Warm-Up
General Warmup and Stretch, then…
Dumbbell Ankle Stretch: 45 Seconds Each Side
Child’s Pose on Box: 1 Minute
Primer
2 rounds:
8 Single Leg DB RDLs
10 Dead Bug Angels
12 Weighted DB Glute Bridges
14 Shoulder Taps in High Plank (Each arm)
Conditioning
Metcon (AMRAP – Rounds and Reps)
“Venti”
AMRAP 20:
20 Wallballs (20/14)
20 Single Arm Dumbbell Power Snatches (50/35)
20 Box Jumps (24/20)
20 Single Arm Dumbbell Push Presses (50/35)
20/15 Calorie Row
*Stagger heats by 2 minutes
*DB Snatches will alternate arms
*DB Push Press will alternate arms every 5 reps
Extra
Midline
5 Sets, Not For Time:
10-15 GHD Sit-ups
50′ Front Rack Double Kettlebell Carry
CrossFit Allen 